*Start with bar in the rack and perform with a 2 Second Pause in Dip & Catch

Focus on keeping heels down and elbows up in the dip, body vertical with hips back (no muted hip). Pause in the catch is about balance and shoulder stability/mobility. If you need spotters to lower the bar for the second rep that’s ok. Just don’t want the stop the bar on the shoulders in a muted hip position because of either strength or mobility reasons.

Then

On the 3:00 x 5 Rounds:

15 Med ball cleans (20/14)

10 Box Jumps (24/20)

5 Push Jerks

*Build to a Heavy 5 On Push Jerk. The bar starts on the floor. The rationale of the workout is two-fold. 1. Complete a task designed to create fatigue and a high heart rate. 2. Get it done fast enough so you have time to shake out and lift the most amount of weight possible for a set of 5 in the push jerk. Keep pressouts to a minimum, better yet don’t press out at all and scale the cleans and box jump in both weight, height, and number to get a good shot at a heavy set of 5 in the push jerk. In other words, this workout is entirely about putting big weight (for you) overhead with near max heart rate and high fatigue.